Sleep Calculator
Calculate optimal bedtimes, wake times, and sleep cycles for better rest.
Calculate Sleep
:
Calculate the best times to fall asleep.
Personal Details(optional)
A sleep cycle lasts about 90 minutes. Waking between cycles (not during one) helps you feel more refreshed. We factor in ~15 minutes to fall asleep.
Enter your details and click Calculate to see recommended sleep times.
Recommended Sleep by Age
| Age Group | Recommended Sleep |
|---|---|
| Newborns (0-3 months) | 14-17 hours |
| Infants (4-11 months) | 12-15 hours |
| Toddlers (1-2 years) | 11-14 hours |
| Preschoolers (3-5 years) | 10-13 hours |
| School-age (6-13 years) | 9-11 hours |
| Teenagers (14-17 years) | 8-10 hours |
| Young Adults (18-25) | 7-9 hours |
| Adults (26-64) | 7-9 hours |
| Older Adults (65+) | 7-8 hours |
Understanding Sleep Cycles
Sleep occurs in cycles of approximately 90 minutes, each consisting of several stages:
NREM Sleep (Stages 1-3)
- Stage 1: Light sleep, easy to wake (5-10 min)
- Stage 2: Body temperature drops, heart rate slows (20 min)
- Stage 3: Deep sleep, body repair and growth (20-40 min)
REM Sleep
- Rapid eye movement and vivid dreaming
- Brain processes emotions and memories
- REM periods get longer through the night
- First REM: ~10 min, later cycles: up to 60 min
Waking up at the end of a complete cycle (rather than in the middle of deep sleep) helps you feel more alert and refreshed. The calculator accounts for an average of 15 minutes to fall asleep.